Tuesday - July 31 - CrossFit Estero

2 thin fillets cut down from a whole tenderloin at costco.  Awesome value and great quality here.  Some side veggies. And corn isn't technically Paleo but I love it and I always buy organic

1. Follow this link to sign up for classes: CLICK HERE

Elite WOD

Strength: 3 sets of Complex:3 Power Position Squat Cleans+1 Jerk (Complete all 3 power position squat cleans then complete one jerk) @ 75%, 1xME Cleans (Any Catch) @65% *Power Position is knees slightly bent, hips slightly back, shoulders over bar, this is just before a high hang position*

Skill: 5 min Double under work

Conditioning: 50 Split Jumps (25L/25R), 75 Wall Balls (20/16) For Time ::CASHOUT:: 2x5 Strict Toes To Bar (No Kip, Not For Time)

Basic WOD

Skill: Not for time technique WOD: 3 Rounds of: 5x Kip Swing, 5x Kick to handstand, 5x Frog stand, 5x Jump squat, 5x split lump

Skill 2: Pistol - Roll to pistol - each athlete completes 10 reps per leg

Conditioning: 3 Rounds of max effort: 1 minute Sit-ups, rest 1 minute, 1 minute push-ups

CrossFit Football WOD

Strength: 12 Cleans @ 75%

Skill:  2x 100yd Sprints

Conditioning: 8 min AMRAP: 12 Deadlifts (275/195), 6 HSPU, 3 Wall Walks